How to Reverse a Pinched (Compressed) Nerve in Lower Back

When it comes to healing from a pinched nerve in the lower back, early diagnosis is critical to prevent further damage and complications.

But what’s really confusing is that you’ll be offered the exact same pinched nerve “treatment”, whether you’re diagnosed earlier or later.


The average doctor will teach you absolutely nothing about fixing the root cause of your pinched nerve, how to heal it completely, and prevent it from coming back in a month or so.
pinched nerve in lower back home treatment

This post may contain affiliate links, at no extra cost to you.

Here you’ll find the best alternative, safe and natural treatments for a lumbar back pinched nerve, and how to fix what’s been causing it in the first place.

What Does a Pinched Nerve Feel Like?

Most people describe pinched nerves as a feeling of needles poking the body. A pinched nerve is a nerve that receives too much pressure from surrounding tissues (bones, cartilage) and as a result, becomes “pinched” and unable to transmit electric signals properly.

When this nerve finally “gives up” and stops working – you feel tingling/pins and needles, burning and shooting pains (down your legs) along with feelings of numbness or muscle weakness.

What Causes a Compressed Nerve?

A few common causes for lumbar pinched nerves are:

1. Repetitive motion

2. Holding the body in one position for long periods (sitting too much at work? see how to relieve back pain from sitting)

3. Bulging/herniated discs.

Read: Can a Bulging Disc Heal on Its Own?

4. Arthritis of the spine.

But when we look at these causes through the holistic approach, we see that all of these causes have the same root cause: muscle Imbalances.

The important thing to understand is that a pinched nerve, or Sciatica, is not a condition or a disease.

It’s just a symptom of something else.

( See the 4 best low back sciatica home treatments!)

Much like coughing is a symptom of pneumonia. If you want to stop the coughing, the smart way to go is to cure pneumonia, not just swallow coughing syrup.

We’ll get to that later, and see how to reverse it – easily and at home.

How Long Does a Pinched Nerve Last?

Pinched nerve recovery time depends on both the amount of damage and the type of treatment you choose. Damage from a pinched nerve may be minor or severe. It may cause temporary or long-lasting problems. The earlier you get a diagnosis and treatment for nerve compression, the more quickly you’ll find relief.

But by treatment, I mean alternative treatment. Pain medication is not treatment.

The 3 Best Ways to Heal a Pinched Nerve (at Home)

Treating a lumbar pinched nerve naturally can be done in 3 easy steps:

  1. Inversion therapy
  2. Low back pinched nerve exercises
  3. Infrared light therapy

1. Inversion Table for a Pinched Nerve

inversion table for pinched nerves

At a cost equivalent to a couple of visits to a chiropractor, an inversion table can naturally relieve low back pinched nerve pain, potentially avoiding the need for office visits and pills.

Inverting 2-3 times a day, at an angle of 60 degrees or more, helps release the muscles that contribute to pinched nerves, and allows the spine to decompress and stretch the tight muscles that support the spine.

inversion table for pinched nerve
Innova Inversion Table – best value in 2023 – view on Amazon

The spinal discs can rehydrate with fluid and increase the space between each vertebra, creating more room for the nerves that pass through openings in the spinal column.

See the 4 best-value inversion tables for back pain – in 2023.

Inversion Table Alternatives

If you are one of the people who feel an inversion table is not for them, there are great alternatives for inverting, that can produce the same effect.

Our top recommendation for inversion table alternatives is the Stamina Inline Traction System, which can be just as effective, and doesn’t require hanging upside down.

Stamina Inline traction system for pinched nerve
Stamina Inline Traction System – view on Amazon

2. Infrared Light Therapy for Pinched Nerves

In my experience and through my research, the ultimate natural pain relief method is infrared light therapy.

infrared heating pad with jade stones
UTK Infrared Heating Pads view on Amazon 

A simple infrared heating pad can relieve your pain naturally in a matter of 30 minutes, for about 6 hours – without medication.

Infrared rays (invisible red light rays, part of the sun’s light spectrum) penetrate deep into your tissues, all the way to your bones, quickly boost circulation in the area and promote the arrival of pain-relieving and healing nutrients via your blood.

Infrared therapy can be a powerful and safe pain-relieving method and no side effects were found in research until today.

I love this therapy so much that I have a dedicated blog about it –

3. Pinched Nerve Exercises & Stretches

One of the best ways to relieve and heal the lumbar pinched nerve is by doing a few daily stretches.

Not only do they relieve pain and help heal the damaged nerve, but they also help prevent the injury from recurring.

Here are the 3 best pinched nerve stretches:

  1. Hamstring stretch – start in a sitting position, then lean forward and try to touch your toes. Hold for 1-3 seconds and slowly sit up straight. Repeat 3-5 times. This gently stretched your hamstrings.
  2. Side stretch – stand with your hands on your hips, in a straight (but comfortable) position. Stretch your lower back gently by leaning to your right side, and then to your left side. Repeat 5 times on each side.
  3. Core twist – start in a sitting position with your legs placed at shoulder width. Place your left hand on your right knee and stretch your body forward to stretch your back muscles. Hold for 5-7 seconds and repeat on the other side.

Here’s a quick video demonstrating the best stretchers:

4. Fixing the Root Cause

Now that your pain is relieved, you can focus on treating the root cause of your pinched nerve.

The best way to do that is by rebuilding the support structure of your back.

A healthy back comes from within. You can’t fix it with a pill. You can’t get it from a gadget. And the surgeon can’t install it on the operating table (too many back surgeries fail or produce no results at best).

 Consider physically rebuilding your “back support system”.

In simpler terms – restore the muscle balance in your lower back.

You can learn more about muscle imbalances, how they caused your pinched nerve in the first place, and how to fix them HERE.

What have you tried so far to fix your pinched nerve? Share with us in the comments below.

To your health and happiness,


43 thoughts on “How to Reverse a Pinched (Compressed) Nerve in Lower Back”

  1. I have spinal stenosis, a herniated disc and a pinched nerve that is causing me leg pain and weakness. I have had a selective steroid injection and an epidural injection which helped for about a week each time. PT makes me worse the next day. My legs are weak and painful and it seems surgery might be the only option left, which I don’t want to have. What do you suggest for me?

  2. Diagnosis: Spinal Stenosis, diagnosis

    I have been diagnosed with Spinal Stenosis and prescribed Gabapentin 3 times daily, a total 9, Hydrocodone 1 time daily (as needed) Cyclobenzaprine, 1 time daily, Malaxacan 1 times daily. Completed Physical Therapy, Chiropractic Treatment 1 time weekly and the nerve continues to be compressed.

  3. Hi I’m 19 years old and am having server back pain. It started about 6 months ago I was doing dumbbell squats (dumbbell between begs and squatting). I decided to use a 35-pound dumbbell instead of the 25 i normally use. I felt the muscle in my back on my left side pull and stoped. I tried to heal the muscle at home using icy hot, heating pad and then massaging it. Weeks past and it wasnt feeling better, I went for a walk with my dog and felt the pain move to my lower back (same side) but right above my pelvis if not on my pelivs. I went to the chiropractor, he was no help i felt like he was scamming me. Its been about 5 weeks since then and I’m about to make an appointment with a neuro pain management doctor. Do you have any insite or suggestions for my pain? Again im 19 years old and can’t go threw out my day without pain. Every night im ending my day with heating pads or ice.

    • First I would stop with the icing since it’s not a new injury by now. You need to increase blood flow to the area through heat. I would also change the regular heating pad to an infrared heating pad and use it for 30-40 minutes every day. There is probably an inflammation in the area from the injury and your body is having trouble healing it. I would help it via lots of heat.

  4. ?
    I have disc protrusion at L-3-4 and L4-5, slight disc bulge at L2–3 and L4-5. Symptoms include numbness, pain and tingling sensation on my legs and knee pain. Medications and physical therapy did not help. Am currently applying self therapy by myself as this is better than what I get from the registered services that I used to visit .
    What else can I try other than surgery? Any suggestions?
    My problem started long back in June 1998 when I used to be active in military training to include bargain march at 100 to 70 kgs weight at prolonged distances battle simulated obstacles crossing and other straining exercises, both my legs looks normal, but the right leg has excruciating pains that shots down from the hip to the knee finally to the calf when I walk or stand I do feel numbness on the same leg, the pain would improve when I seat down. I had compressed nerve and sent me to a neurologist who ordered MRI of lower back.


  5. I have disc protrusion at L-3-4 and L4-5, slight disc bulge at L2–3 and L4-5. Symptoms include numbness, pain and tingling sensation on my legs and knee pain. Medications and physical therapy did not help. Am currently visiting a physical medicine practice where I get DRX 9000 decompression(20 sessions so far), high beam therapy, injections to lower back, chiropractic manual adjustments and still not much relief. What else can I try other than surgery? Any suggestions?
    My problem started in June 2017 when I tore my right quad muscle and had to have surgery to repair the quad tendon. After I was discharged from physical therapy, the quad muscle refused to regain good strength even after one year working with a personal trainer at the gym. Instead, the affected thigh is getting smaller. My primary care doctor suspected I had compressed nerve and sent me to a neurologist who ordered MRI of lower back.

    • I would try to fix the root cause for disc problems – which is strengthening your back muscles. When the back muscles are not strong enough they do not support the spinal discs and that’s when the disc bulge happens, and then the nerve compression.

  6. Use Tylenol 3 x’s a day for the pain in my back. Doctor does not want me to use any other pills. Am 83 yrs always active with sports. Now, I can barely walk 9 holes golf without fatigue in back and legs. Xrays revealed bone spurs lower spine. Have done physio, and use heating pads and ice. Pain radiates down my left leg, can only put minimum pressure when walking. My leg muscles feels weak and my walking gait is not normal. Any suggestions.

    • I would suggest using an infrared heating pad instead of a regular heating pad – to allow the heat to reach all the way to your bones. Also, daily lower back stretches can be very helpful. This is a temporary situation and your body will heal soon, especially since you are a fit, active person.

  7. I have suffered for over 4 years . After many many drs .. injections .. pills .. acupuncture .. physical therapy .. you name it I’ve done it. Now I have been told I have a damaged l5 S1 nerve and I need a DRG implant. I’ve been fighting against this for almost a year. There is nothing wrong with my discs . MRI’s (many) show this is not disc compression causing this. The sheath is gone and they tell me it cannot heal itself . The pain down my leg and in my toes is unbearable. I haven’t been able to wear boots or closed in shoes since I hurt my back. If you have any ideas that will help me I would greatly appreciate it. I do not want this implant in my back. Thank you .

  8. This pain came out of no where. It feels like a tightening feeling in the lower part of my spine and then I get this intense feeling to the right of my spine. It’s so bad my 8 year old daughter puts my shoes Nd pants on. Sitting in my chair all day at work is unbearable for me. I went to the ER and the doctor called it a muscle spasm. I need help!

  9. I have osteoporosis, osteoarthritis, rhumetoid arthritis, fibromyalgia, bulging and herniated discs, spinal stenosis, thyroid issues, and goodness only knows what else?? I’m taking meds to keep the rhumetoid, osteoarthritis, osteoporosis from getting worse, however I have a pinched nerve in lower back and after dinner and dishes my upper back gets bad as well I need help figuring out what to do for keep pain and pinched nerve from getting worse, walking and light exercise help, however having hard time getting around with the pinched nerve, any suggestions appreciated. Thank you

  10. Hello, my lower back is crazy pained. I I’ve read countless ideas, problems, concerns all over net. This page was most helpful. One question, can just a regular heating pad, not infared suffice this result which is spoken of? Thanks.

    • Dan,

      It can help, but it will stop working the minute you turn it off. The infrared one has long term benefits and can help you be pain free from 6 hours after you’ve finished using it. The infrared rays penetrate deeper into your muscles and tissues and promotes blood circulation and healing.

    • use cold compresses and go see a chiropractor. i had really low back pain then it started going down my leg, the chiropractor has really help me today was my second viset and i have to go fri.

  11. BE CAREFUL with the inversion therapy. It has make it terribly worse for me. I have a bulging disc L5/S1 I wanted to try it for decompressing the spine. Pinched nerved down the leg wasn’t among the symptomatology at all.

    So I tried a device much like that one in the picture. I didn’t even go all the way or anything and it fucked me big big time. I still have no idea why, but this movement ACTUALLY PINCHED my nerve. Insane pain down the leg, very hard to even walk etc.This was two months ago and it’s only now starting to get better. It feels like nothing really helps just time and the natural healing process of the body so to speak.

  12. I have a long term pinched nerve at L5 S1. An MRI has revealed that the substance contained within one of my herniated disc has adhered to the thecal sac causing the nerve to have stopped it’s function, resulting in left leg calf muscle wasting , a numb left foot and burning pain in my left heel. Is it possible to repair this?

  13. Hi,I have a pinch nerve on my mid back just below the right wing the pain shoots up to my neck. Is there anyone out there that has or had this problem that can give me some tips to help heal it natural I’m at the point of considering surgery Help!!!! Also considering buying a teether hang up but is it worth the $$$ Thankx

    • Carlos,

      I think that an inversion table or a different traction device (like the nubax trio) can be very helpful for you.
      If you don’t want to spend the money on it you can try a basic stretching device like the TrueBack home device and see how this mild traction helps first.
      I would also recommend an infrared heating pad as a natural pain management system that has great results.
      Good luck!

  14. I have suffered for years with lower back pain after fracturing my coccyx at 16. At 35, my L3 ruptured. At that point my only option was surgery and expected with my health and age to be back to my life in a few months. A year later, the top of the fusion still hadn’t healed. I was given permanent disability status. After a second surgery to clean up and refuse the top, I finally healed two years later after my son was born. I went back to trial work and slowly noticed my pain coming back. Right before my wedding I was told I had a new herniated disc of L5, S1. A year later it ruptured and after a lengthy discussion with my doctor, it was decided to fuse from L3 to S1. I still have a lot of localized pain but no radiating pain around my abdomen, none down my legs, etc. After a year of still being pain and taking a short acting narcotic, my family physician recommended a pain clinic. I am on a pill form nerve blocker (my leg pain came back and my ortho saw that some of the bone growth was invading the nerve canal but felt if the nerve blocker controlled it, it would save me another surgery), was on Fetanyl patch, Hydrocodone, Meloxicam (non-steroidal anti-inflammatory), Flexeril for muscle spasms. I was able to get away from the Meloxicam as it did nothing. I had to give up the patch when my husband lost his job and with it our insurance. But it was good because the nerve blocker worked and I got down to twice a day Hydrocodone. But I hated it. I recently switched to a non-narcotic Ultram which works longer with the nerve blocker. Last week I had a lot of boxes to move and unpack since we moved from NY to FL. Saturday I had such bad sciatica I stumbled around. Now it is a constant throbbing pain in my upper top thigh and lower calf of my right leg and top of my right foot. Sometimes stabbing pain running down my butt cheek and down the back of my leg. It is unbearable and constant. Just tonight I noticed some of the same pain in my upper top thigh on my left leg. I don’t know what is suddenly happening but something has changed for the worst again and I am tired of drugs and surgeries.

    • Kimberly,

      Thanks for sharing your experience with us, and I’m sorry you’re going through this and is in such pain.
      Maybe you can consult with your doctors about more natural approaches – Such as physical therapy, back traction etc – To see if they are safe for you after your surgeries. If they are, I would give them a try…your body may still surprise you with its amazing healing abilities.
      Don’t lose hope and stay strong. You will find the solution.


  15. i

    I have has a stiff soreness in my lower back for a few months. Really sore and painful when I try an do squats at the gym or at home. I have an herniated disk and when I used inversion table it is extremely painful and stiff to lean forward just to unlock my feet and get off. Is this normal and can you give recommendations on how long to hang and how often? Also heat versus ice? Thanks

    • Angie,

      As for inverting, you can ask someone to help you get off the inversion table so you won’t suffer the pain. You are supposed to feel dramatic pain relief after using it, if you are not getting that after a few times, inversion may not b e a good idea for you.

      Generally, you start with just a few minutes every day – about 5 minutes at a low angle – And work your way up, every day another minute. But only if you feel results.

      As for heat vs. ice – Ice is better fitted for just after injuring yourself – In your situation I would use heat – But just “regular” heat – Infrared heat. An infrared heating pad is an amaing drug-free way to relieve back pain and that’s why I have written about it in the article above.

      I hope this helps and hang in there – You’re going to get better soon.

  16. I have a herniated disc in the L5 area of my back. I went to a chiropractor because it was causing me some pain in my right leg. Previously, I had gone for therapy for this cause and I was told to do hip raisers which ultimately caused pain in my right buttocks and upper right leg. I then went to the Cleveland Clinic to see a spine surgeon. He told me that he would not do any surgery on me because my bones were not good enough. He then prescribed Neurontin which has not done me a bit of good. I was told that I had a pinched nerve and am now trying to get this thing fixed but do not know who can help me.

    • I have a Hang Ups Inverion table. I’ve been using this for 17 yeats. I would recommend the Sports model and highly recommend inversion. I also have the Gravity Boots which I use at the gym. I believe you will have success with this. Good luck.

  17. Hey there.

    So I’m 14, and have had this shooting pain from my lower back down through my legs (my left is very significantly worse than my right). This only began when I began participating in this years school basketball team. Is there anything else it could be aside from a pinched nerve, and how do you locate where the pinched nerve is? I haven’t gone to a doctor yet and this has been going on for 2-3 weeks now. Do you think there is possible damage? Please let me know.

    • Mikayla,

      I think it definitely has to do with basketball practice, and I wouldn’t call it “damage” but it’s probably a sports injury.

      Why not go to a doctor and diagnose it?

      And most importantly – I wouldn’t continue with sports until you diagnose the problem to make sure you don’t cause further injury.

      It could be multiple things – All treatable and with proper rest it will probably go away on its own.
      But I’m not a doctor and you should see one, o,k?:)

      Good luck!

  18. The kind of trapped nerve I suffer from gives me pain in the calf of my right leg after walking about 500 yards, which is relieved by my sitting down for a few minutes. Are there any peculiarities about this kind of trapped nerve which could help its cure?

    • No, I don’t think there’s anything “special” about this, but I would definitely consult with a professional about this, since I’m not a doctor.

      If I were you, I would definitely try infrared heat therapy, to help reverse your situation faster.

    • I have a pinched nerve between L3-L4 after being knocked down onto my tailbone. I’m in agony, tried shots didn’t work. Tried exercising and sitting in cushion, baths, How do I heal this for good. The Dr wants to sand down the bone that’s pinching my nerve to open it up so its normal. Right now nothing is working.

      • Emmy,

        I see that you haven’t tried infrared therapy and spinal decompression yet. I would suggest you try both of these effective natural methods before you go to surgery. But that’s just my personal opinion.
        At least get an infrared heating pad and use it to relieve your pain – it’s amazing! and while you’re at it, consider spinal decompression at home – you can find exactly how to it here in the blog easily.

        Good luck and don’t lose hope, you’re almost there.

  19. This article assumes the pinched nerve is in the lower back. What if it is instead in the neck or shoulder, feeling sharp pains radiating down the right arm, for example?

  20. Thanks for writing this article. I’ve been having extreme pain in my lower back lately and the pain sometimes makes its presence in my right leg. Your article really shed some light on the situation for me. By the way, I found your site through Yahoo! Answers.


Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Discover more from Low Back Pain Relief

Subscribe now to keep reading and get access to the full archive.

Continue reading